Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA373040020101113
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209785
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA79.4
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA60.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA58.6
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99057.7
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA48.3
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA43.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA9090754101645341.3
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA39
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.0417136
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99035.5
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.452035.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652935
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA32.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1940.240.751.83NA0.12NA911.071459.52.66NA32
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221832
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.431.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99031
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA30.6
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA30
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA29
Baked Potato SkinPotatoes, baked, skin, without salt3.970.480.42123.42.44NA87.3053.600.166.7528
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA27
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.041826.7
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713526.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67025.2
ParsleyFresh Parsley16710.340.395.21.60.36NA603052802.98650924.6
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA24.4
Boiled Potato SkinBoiled Potato Skin no Salt00.130.144.851.430.95NA39.7020.60NANA24
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513824
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.542924
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513824
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.524
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.280.38.82.361.95NA67.5060.70NANA23.6
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231722.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721422
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140021
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20
Potherb JuteRaw Potherb Jute11030.532.1750.292.4NA48801470NANA19
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.418.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA17.4
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA16.4
Yeast extract spreadYeast extract spread09369.550618.30NA150262000016
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.416
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA15.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.715
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5120.0830.642.860.170.47NA19809509.9256615
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095015
AlmondsNuts, almonds00.814.514.41.870.54226175000102014.7
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA14.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103014.6
Boiled BorageBoiled and Drained Borage8690.230.653.730.180.35NA39.701290NANA14.4
Boiled SpinachBoiled and Drained Spinach20800.380.941.940.580.96NA57903908.26195914
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA14
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA14
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096014
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.060.8516.24.30.17NA7.94NANA841NANA13.8
Jerusalem-artichokesRaw Jerusalem-artichokes3.970.790.245.161.580.31NA51.601600.750.413.5
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA13.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA13.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA13.3
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.213
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA13
BorageRaw Borage8330.240.63.570.160.33NA51.601390NANA13
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.08702.530.610.11NA55.603.970NANA13
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA13
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094013
Potato SkinRaw Potato Skin00.0830.154.11.20.95NA67.5045.20NANA13
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA12.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3180.270.543.370.170.78NA9903.9703.842912.7
Boiled Potherb JuteBoiled and Drained Potherb Jute10280.360.763.530.292.26NA413013102.7842912.5
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.212.5
Canned Hearts Of PalmHearts of palm, canned00.0440.231.730.50.087NA155031.40NANA12.4
Dandelion GreensRaw Dandelion Greens20160.751.033.20.331NA1070139013.7308912.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils7.940.870.364.762.270.65NA2660500NANA12.3
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA12
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA12
Canned Grape LeavesGrape leaves, canned10440.251.4418170.54NA31004507.138612
Tomato PasteCanned Tomato Paste3020.240.6112.20.560.86NA47.608701745.212
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.711.5
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.4526211.3
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA11
SpirulinaRaw Spirulina Seaweed120.881.364.751.30.13NA35.703.5701.949.9211
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA1.10.432.51.020.77NA13502.780NANA10.8
SpinachRaw Spinach18610.310.752.870.260.7717770011208.06191710.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2540.771.5214.41.91.27NA9104040NANA10.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.26010.5
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.9443110.4
Beet GreensRaw Beet Greens12540.40.871.60.990.42NA59.5011905.95158810.2
PecansPecans nuts122.60.524.633.430.839087.304.3705.561410
KimchiCabbage Kimchi200.040.834.37NA0.85NA2060000.441739.92
Boiled Green SoybeansBoiled and Drained Green Soybeans31.81.030.624.960.510.24NA441067.50NANA9.92
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA9.8
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA9.76
Boiled Young Lima BeansBoiled and Drained Young Lima Beans59.50.560.384.131.020.77NA10304000.5624.69.72
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.409.64
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.799.64
DockRaw Dock7940.160.420.160.48NA51.601910NANA9.53
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA9.53
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 vegetables & nuts with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds